Form Check and RPE Confirmation: 2ct Paused DL

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1

Hello guys.

I was doing 2ct Paused DLs today for 5. Here’s the vid: https://www.youtube.com/watch?v=gXHrAmFEXzI&feature=youtu.be

If you pay attention to my low back starting at the 4th rep, do you see any kind of rounding or is it just my spine going from being extended to neutral? Is that acceptable or should I lower the weight?

Also, technique-wise, I rated the set as as 4 @ RPE 10 (or 5 @ 11 hahah) because I can see my low back unlock at the 4th rep. I’m guessing that I can’t do another technically-sound rep without slightly unlocking my low back. However, bar speed-wise, I would rate the set as 5 @ RPE 9. What are you guys’ view on this? I’m still figuring out RPE…

Any feedback is greatly appreciated!

2

Bar Sensei, for example, is for measuring bar speed, not RPE. (Though some rate their RPE by this method) And I think its fair to say only an experienced trainer with in depth with a client would hazard a guess at a sets RPE. Looks can be deceiving. Some folks are grinders by nature, some more explosive.
If you believe you only had one rep left in the tank, then yeah, its a 9. What did the sets on the way up tell you?

Check this out. Concise and to the point.

https://articles.reactivetrainingsystems.com/2017/12/05/how-to-use-rpe-in-your-training-correctly/

3

Bar Sensei, for example, is for measuring bar speed, not RPE. (Though some rate their RPE by this method) And I think its fair to say only an experienced trainer with in depth with a client would hazard a guess at a sets RPE. Looks can be deceiving. Some folks are grinders by nature, some more explosive.
If you believe you only had one rep left in the tank, then yeah, its a 9. What did the sets on the way up tell you?

Actually, the set was a percentage drop of -5% from a 5@9 set. Problem is, my supposed 5@9 set ended up being 4@10 (I did 5 reps, but I didn’t count the 5th one because my back rounded). Then I quickly recalculated my e1RM for the day, estimated what weight 5@9 is, and subtract 5% from that.

https://articles.reactivetrainingsystems.com/2017/12/05/how-to-use-rpe-in-your-training-correctly/

Thanks for the link!

I think that while I’m getting the hang of accurately gauging RPE, it is much better to undershoot than to overshoot RPE. It’s frustrating when you have to lower the weight for a workout just because you overestimated your e1RM from last week, and you accidentally hit a @10.

And by the way, was my low back rounded or neutral during the last 2 reps in my video? Sorry I don’t mean to be pushy, but I’m just curious on what people think.

4

I say you had 5 good reps, that was hardly any rounding at all.

My only critique is to pause closer to the floor. I’m guessing your program says 1" off the floor, and that looked like it was 5-6".

5

Don’t be so hard on yourself about your back rounding. It’ll be fine, you can totally count a deadlift with a little rounding.

6

Hey Abel, I remember one of your previous form checks on deads…looks much better man! way to go!

7

Gee, thanks! I’ve been stricter in ensuring complete lumbar extension. I try to “move the bar with my legs and hips” instead of thinking about pulling it with my back. That’s a 6th step that I added after step 5 in SS’s 5-step DL setup.

8

Think you might be pausing a tad bit longer than needed and you could also spend less time at lock out if you wanted to.